Spring can provide some of the most ideal running days, which makes getting out the door more enjoyable. But as the saying goes, April showers bring May flowers, so you can’t expect great weather all the time. This is what makes running in the spring so tricky.
To help you navigate the highs and lows of springtime, the team at Runner’s World have shared their top tips on spring running. Here’s how they suggest you manage your schedule, tackle your runs, and more.
Spring clean your running gear and nutrition products
Your spring cleaning checklist should include cleaning out and reorganising your running gear and nutrition products so you’re ready to go out and clock miles. Look for any running items that are tattered or worn so you can identify which items you need to replace, like worn out running shoes or sports bras that have celebrated many birthdays. Visit the great run shop here to stock up on some new training gear.
Take the opportunity to sift through all of your nutrition products for expired gels, chews, and more. If you have your sights on a long-distance race, you’ll want to restock.
Make sure you have the right gear
We often prepare for drastic weather changes in winter and summer months but neglect to prepare for the change of weather any other time of year. The spring weather can be nearly as unpredictable, so keep certain items on hand, such as a rain jacket, gloves, and a mix of shorts and leggings. The right gear can help you feel more comfortable and therefore run more consistently.
A headlight, LED vest, or a reflective vest is also smart to have in your closet, as this gear can make you more visible to others when running in the dark. Feece-lined and water-resistant leggings, gloves, and neck gaiters. These items can come in handy for early morning or late evening runners.
Avoid pushing your intensity too soon
Don’t get so excited by the warmer temperatures that you rush into high-intensity workouts if you’re just starting out or haven’t been running as much recently.
If you’re following a training plan, stick to what’s on the plan. If you’re not following a plan but want to up your speed, practice either 100m strides or gentle hill sprints two to three times a week for three weeks—before getting into anything longer or more intense. This will get you more prepared for demanding workouts.
Wear sunscreen
Even if it’s not a super sunny day, the UV rays are out and we’re still at risk for sunburn. Find a suncream that is sweat proof and lightweight.
Find a friend
Getting started with running can feel tough. Joining a running group or simply running with a friend can help to maintain your motivation. Running with a partner holds you more accountable to your run goals (and individual workouts), and it can also encourage you to explore new places this spring.
Hydrate properly
Though meeting hydration needs is important for runners all year round, it becomes even more important as we transition into spring.
When the temperature rises, you’re likely to sweat more, especially if you’re running in humid conditions. This can increase your risk of dehydration. It’s also why you want to make sure you’re drinking enough water throughout the day, and replenishing electrolytes (sodium, potassium, and magnesium) lost in sweat. Most foods can help you with this, but you can also get electrolytes from sports-specific products like powders, drinks, and tablets.
Give your body time to adjust to the heat
You’ve probably heard that your body needs time to adjust to temperature changes in the summer and winter months—the same is true for running during the spring months. In the early days of higher temperatures you may run a bit slower, feel more tired, and have a higher heart rate than normal. This is your body’s way of adjusting to running in warmer temperatures, so don’t be alarmed. Within a couple of weeks, your body will acclimate and you’ll get used to running at your normal speeds again, he says.
Make time for recovery
It’s completely fine to take advantage of the nice weather spring has to offer by moving an indoor workout outdoors or swapping a strength day with a run. Doing so will benefit you both physically and mentally. Flexibility is the name of the game.
Just avoid stacking hard workouts (tempo runs, speed workouts, long runs) back to back, to give your body enough time to recover. Pay attention to the time in-between workouts to allow for adequate recovery too. For example, if you’re running in the morning and strength training in the evening, give yourself six hours between.
Map out your run goals
Take time to define or reevaluate your run goals. There’s a lot you can do to prepare for a race before jumping into a training plan and you can use the nice spring weather as motivation to get started.
For example, if the weather motivates you to sign up for a race, then you should identify what distance you want to conquer, define how many weeks you have to train for the distance, and select a training plan to help you achieve this goal, all before you actually get out the door and start running.
Embrace the rain
Those spring showers may bring flowers, but they don’t make runs and workouts easier. Rather than skipping a run if it’s raining, just get out there and get wet. Remember: Consistency will help you become a better runner.
